CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: 10 x 3 Squat Cycle 9 weeks This program is built around a 10 x 3 squat cycle and its focus is building leg strength. -------------------------Monday October 4 2010 - Snatch + hang power snatch + hang snatch - 50-60% x 5 sets - Clean + hang power clean + jerk - 50-60% x 5 sets - Sit-ups - 3 x 15 Week 1 of 9 This will be a 9-week cycle. This first week will be very easy to get everyone r ecovered for the following 8 weeks. -------------------------Tuesday October 5 2010 - Muscle snatch - 3 x 3 med wt - Power snatch - 60% x 1 x 5 - Power clean & power jerk - 60% x 1 x 5 3 sets; no rest: 10 KB push press 5 box jumps - mid-thigh+ -------------------------Wednesday October 6 2010 -
Front squat - 70% x 3 x 4 Clean pull - 80% (of clean) x 3 Clean deadlift - 90% (of clean) x 3 Standing plate twist - 3 x 10/side
-------------------------Thursday October 7 2010 - Muscle snatch - med-heavy single - Overhead squat - 3 x 2 med weight - Stiff-legged deadlift - 2 x 5 med weight 3 sets; no rest: 15
Ch e.php?exerciseID=292">Chinese inese DB rows/arm 1 min max jump rope reps -------------------------Friday October 8 2010
Rest -------------------------Saturday October 9 2010 - Snatch - (65% x 1, 70% x 1, 75% x 1) x 3 - Clean & jerk - (65% x 1, 70% x 1, 75% x 1) x 3 - Back squat - 80% x 1 x 3
-------------------------Sunday October 10 2010 Rest -------------------------Monday October 11 2010 -
Back squat - 75% x 3 x 10 Snatch pull - 90% (of snatch) x 3 x 2 Snatch deadlift - 100% (of snatch) x 3 Snatch push press - 3 x 5
Week 2 of 9 -------------------------Tuesday October 12 2010 - Muscle snatch - work quickly up to a heavy single - Snatch (60% x 1, 65% x 1, 70% x 1) x 3 - Jerk - max for day Max sets in 5 minutes: 5
sandbag cross-body shoulder/side 10 sandbag bent row 10 sandbag shoulder-to-shoulder push press -------------------------Wednesday October 13 2010 Front squat - 75% x 3 x 10 Clean pull - 90% (of clean) x 3 x 2 Clean deadlift - 100% (of clean) x 3 -------------------------Thursday October 14 2010 - Power clean - (60%x1, 65%x1, 70%x1) x 3 - Overhead squat - max for the day 4 sets; no rest: 15 DB muscle snatch 15 pull-ups
-------------------------Friday October 15 2010 Rest -------------------------Saturday October 16 2010 -
Snatch - max Clean & jerk - max Back squat - max (no misses) Stiff-legged deadlift - 3 x 5
-------------------------Sunday October 17 2010 Rest -------------------------Monday October 18 2010 - Back squat - 78% x 3 x 10 - Snatch pull - 93% (of snatch) x 3 x 2 - Snatch deadlift - 103% x 3 x 1 Week 3 of 9 -------------------------Tuesday October 19 2010 - Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3 - Jerk - heavy single 3 sets: 5 snatch push press - 70% 10
DB chainsaw rows 15 Hanging leg raises 1 min rest -------------------------Wednesday October 20 2010 -
Front squat - 75% x 3 x 10 Clean pull - 93% (of clean) x 3 x 2 Clean deadlift - 103% (of clean) x 3 x 1 Sit-ups - 3 x max
-------------------------Thursday October 21 2010 - Clean - (60% x 1, 65% x 1, 70% x 1) x 3 - Snatch balance - heavy single
3 sets; no rest: 15 pull-ups 10 KB clean & push press/arm -------------------------Friday October 22 2010 Rest -------------------------Saturday October 23 2010 -
Snatch - 80-90% x 1 Clean & jerk - 80-90% x 1 Front squat - 80-90% x 1 Stiff-legged deadlift - 3 x 5
Aim to hit one single on these lifts between 80-90% depending on how you're feel ing. Don't push it beyond what can be done technically well. -------------------------Sunday October 24 2010 Rest -------------------------Monday October 25 2010 - Back squat - 81% x 3 x 10 - Snatch pull - 96% (of snatch) x 3 x 2 - Snatch deadlift - 106% x 3 x 1 Week 4 of 9 -------------------------Tuesday October 26 2010 - Snatch - (65% x 1, 70% x 1, 75% x 1) x 3 - Jerk - heavy single 3 sets: 5 snatch push press - 73%; no rest 15 kipping pull-ups 1 min rest -------------------------Wednesday October 27 2010 - Front squat - 78% x 3 x 10 - Clean pull - 96% (of clean) x 3 x 2 - Clean deadlift - 100% (of clean) x 3 x 1
-------------------------Thursday October 28 2010
- Power clean - (65% x 1, 70% x 1, 75% x 1) x 3 - Overhead squat - heavy single 4 sets; no rest: 12 DB hang high-pull 12 push-ups -------------------------Friday October 29 2010 Rest -------------------------Saturday October 30 2010 -
Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Stiff-legged deadlift - 3 x 5
-------------------------Sunday October 31 2010 Rest -------------------------Monday November 1 2010 - Back squat - 84% x 3 x 10 - Snatch pull - 98% x 3 x 2 - Snatch deadlift - 108% x 3 Week 5 of 9 -------------------------Tuesday November 2 2010 - Power snatch - (65% x 1, 70%x 1, 75% x 1) x 3 - Jerk - heavy single 3 sets; no rest: 20 m farmer's walk 5 Snatch push press - 76% -------------------------Wednesday November 3 2010 - Front squat - 81% x 3 x 10 - Clean pull - 98% x 3 x 2 - Clean deadlift - 108% x 3
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Thursday November 4 2010 - Clean - (65% x 1, 70% x 1, 75% x 1) x 3 - Snatch balance - heavy single With no rest: Pull-ups - 10-8-6-4-2 reps KB swing - 10-8-6-4-2 reps -------------------------Friday November 5 2010 Rest -------------------------Saturday November 6 2010 -
Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Stiff-legged deadlift - 3 x 5
-------------------------Sunday November 7 2010 Rest -------------------------Monday November 8 2010 - Back squat - 86% x 2 x 10 - Snatch pull - 100% (of snatch) x 3 x 2 - Snatch deadlift - 110% (of snatch) x 3 Week 6 of 9 -------------------------Tuesday November 9 2010 - Snatch - (70% x 1, 75% x 1, 80% x 1) x 3 - Jerk - heavy single - Snatch push press - 3 x 4 3 sets; no rest: 15 GHB sit-ups 15 pull-ups -------------------------Wednesday November 10 2010 - Front squat - 84% x 2 x 10 - Clean pull - 100% (of clean) x 3 x 2 - Clean deadlift - 110% (of clean) x 3
-------------------------Thursday November 11 2010 - Power clean - (70% x 1, 75% x 1, 80% x 1) x 3 - Overhead squat - heavy single 3 sets; no rest: 10 1-arm KB swing 10 1-arm KB push press Complete 10+10 each set before switching sides -------------------------Friday November 12 2010 Rest -------------------------Saturday November 13 2010 -
Snatch - 80-90% x 1 Clean & jerk - 90-90% x 1 Back squat - 80% x 1 SLDL - 3 x 5
-------------------------Sunday November 14 2010 Rest -------------------------Monday November 15 2010 Back squat - 88% x 2 x 8 Snatch pull - 102% (of snatch) x 2 x 2 Snatch deadlift - 112% x 2 Week 7 of 9 -------------------------Tuesday November 16 2010 - Power snatch - 60% x 1 x 5; 1 min rest - Jerk - heavy single - Snatch push press - 3 x 3 3 sets; no rest: 350 m row 10 sandbag push press -------------------------Wednesday November 17 2010 - Front squat - 86% x 2 x 6 - Clean pull - 102% (of clean) x 2 - Clean deadlift - 112% (of clean) x 2
-------------------------Thursday November 18 2010 - Clean - 60% x 1 x 5; 1 min rest - Snatch balance - heavy single 3 sets; no rest: 10 KB swing 5 box jumps; mid-thigh+ 10 sandbag bent row -------------------------Friday November 19 2010 Rest -------------------------Saturday November 20 2010 -
Front squat - max Snatch - 70% x 1 x 5 Clean & jerk - 70% x 1 x 5 Stiff-legged deadlift - 3 x 5
-------------------------Sunday November 21 2010 Rest -------------------------Monday November 22 2010 - Back squat - 90% x 2 x 4 - Snatch pull - 104% (of snatch) x 2 x 2 - Snatch deadlift - 114% (of snatch) x 2 Week 8 of 9 -------------------------Tuesday November 23 2010 - Snatch - 60% x 1 x 5; 1 min rest - Jerk - heavy single - Snatch push press - heavy single 3 sets; no rest: 10 sandbag halfmoons/side 10 pull-ups -------------------------Wednesday November 24 2010
- Front squat - 88% x 2 x 3 - Clean pull - 104% (of clean) x 2 x 2 - Clean deadlift - 114% (of clean) x 2
-------------------------Thursday November 25 2010 - Power clean - (70% x 1, 75% x 1, 80% x 1) x 3 - Overhead squat - heavy single 30 sec each exercise; 3 sets: Push ball (light and fast) KB swing DB hang high-pull
-------------------------Friday November 26 2010 Rest -------------------------Saturday November 27 2010 -
Snatch - 80% Clean & jerk Back squat Stiff-legged
x 1 x 3 - 80% x 1 x 3 80% x 1 deadlift - 3 x 5
-------------------------Sunday November 28 2010 Rest -------------------------Monday November 29 2010 - Power snatch - 60% x 1 x 5 - Back squat - 93% x 1 - Snatch pull - 80% x 2 x 3 Week 9 of 9 -------------------------Tuesday November 30 2010 - Snatch - (70% x 1, 75% x 1, 80% x 1) x 3 - Jerk - heavy single - Snatch push press - 3 x 3
-------------------------Wednesday December 1 2010
- Front squat - 80% x 1 - Clean pull - 80% x 2 x 3
-------------------------Thursday December 2 2010 - Power clean - (70% x 1, 75% x 1, 80% x 1) x 3 - Snatch balance - heavy single
-------------------------Friday December 3 2010 Rest -------------------------Saturday December 4 2010 - Back squat - max - Deadlift - max Don't expect big numbers in the deadlift today - you should be tired after the s quats. -------------------------Sunday December 5 2010 Rest
